Mental Health Eye Openers
1. Mental illness can take a serious toll on your physical health too. It is high time you should take care of both.
2. Mental illnesses particularly unipolar major depression, bipolar illness, phobias, and drug and alcohol abuse/dependence usually develop during adolescence or early adulthood. So, best time to look out for signs and take preventive measure like regular counseling and psychotherapy is early ages.
3. Suicides are actually more common in the spring, and least common in the winter.
4. Stress shrinks your brain and makes it of smaller size! Too much stress causes overproduction of stress hormone called cortisol which directly kills the brain cells.
5. According to a 2011 study in the Nature journal, urban population is at a higher risk of depression, statistically that is 39 percent greater than rates of depression experienced by rural populations.
6. Food to boost mental health:
a. Rich in omega fatty acid: Fishes (such as salmon), walnuts and kiwi fruit can be effective to curb depression, Attention deficit hyperactivity disorder and even schizophrenia. It also enhance learning and memory, better performance at school and work and behavioral functions
b. Folic acid rich foods such as spinach, orange juice and yeast prevent neurobiological diseases depression and other forms of cognitive development.
c. Complex carbohydrates such as whole grains, oats, barley, beans release sugar slowly therefore, supplying the brain and body with steady source of energy.
d. Lean protein sources, including fish, turkey, chicken, eggs and beans keep a check on serotonin which is a neurotransmitter in our body and has been associated with mood changes and depression.
e. Green leafy vegetables are loaded with fibers and vitamins which give a boost to your mental health and helps with depression, anxiety, fatigue and insomnia.
f. Probiotic foods like yogurt help reduce stress hormones and GABA.
7. Socialize as much as you can: Research show that social isolation may have adverse effects on the neurons, causing one of its parts called myelin sheath to degenerate. Therefore, socializing with people is not only for social reasons but also physiological reasons.
8. Avoid daytime sleep of more than 60 minutes. It may increase the possibility of several mental health disorders and can even cause accidents and affect interpersonal relationships.
9. Strong Love bonds & a Happy Marital relationship can actually boost mental-wellbeing especially for MEN!
10. Important therapeutic lifestyle changes include exercise, nutrition and diet. Also taking out time for nature-love, close relationships, recreation, relaxation and religious or spiritual involvement will keep your mind healthy & happy.
11. People who drink alcohol regularly have the risk of developing a more antisocial personality, schizophrenia, and bipolar disorders.
12. Smokers had more depression and anxiety symptoms, more stressors and lower socioeconomic status compared with non-smokers. The association between smoking and psychiatric symptoms persisted even when stressors, socioeconomic characteristics and other factors were statistically controlled.
13. Having healthy lifestyle increases activity of a type of white blood cells called natural killer cells, which provides stable health and prevents tumors and cancers.
14.Exercising in important to keep your body as well as mind in shape. It fires up the production of a chemical in brain called endorphins which the your happy hormones, thereby, keeping you positive and well adjusted. Making simple changes like taking the stairs instead of lifts or brisk walking while going to your office counts.
15. Keep things around you clean and organized. According health psychologist Dawn Buse, PhD at Montefiore Medical Center, in New York City. “Clutter makes us feel weighed down, both literally and figuratively it is related to depression, anxiety, and even weight gain." Let go of the things you haven’t used in a long time.
16. Always get adequate sleep. Sleep deprivation have been associated with depression, anxiety disorders, irritability and other mental illnesses. It also hampers the academic performances among children and slows down their mental abilities.
17. Always vent out your anger and frustration. Write them down or a paper or simply hit the gym. Bottling up anger and frustration can lead to anxiety disorders and depression.
18. Exposure to sunlight, especially morning sunlight is important to prevent disorders like depression and alleviates its prognosis.
19. Working more than 11 hours a day affects your internal mechanisms and may be sliding you towards depression.
20.Keep your mind active by solving puzzles or dialing phone numbers from your memory instead of dialing from your phonebook.